Homemade Lebanese Toum – The Immune-Boosting Garlic Sauce
Toum, a creamy Lebanese garlic sauce, is not only a culinary staple in Middle Eastern cuisine but also a nutrient powerhouse. With its simple ingredients and endless versatility, toum is perfect for families seeking flavor, nourishment, and gut-friendly benefits. Let’s explore why this garlic sauce deserves a spot in your kitchen, along with tips on making healthier oil choices and how it supports health.
Why Toum Is a Health Staple
Gut-Boosting Benefits
Raw Garlic:
Contains allicin, a potent compound with antimicrobial, antiviral, and antifungal properties.
Supports gut health by combating harmful bacteria while fostering beneficial bacteria growth.
Rich in antioxidants that reduce inflammation and support immunity.
Lemon Juice:
Provides vitamin C, crucial for immune function and collagen production.
Alkalizing to the body, aiding in balancing stomach acid for optimal digestion.
Healthy Fats:
High oleic sunflower oil, used in toum, is rich in monounsaturated fats that nourish the gut lining and support the absorption of fat-soluble vitamins (A, D, E, and K).
Healthy fats promote brain health, hormone regulation, and overall energy levels for moms, kids, and the whole family.
How Toum Aligns with GAPS/WAPF/Ancestral Diets
Toum is the perfect ancestral food condiment:
It uses whole, nutrient-dense ingredients.
Healthy fats support the gut lining and enhance fat-soluble vitamin absorption.
Raw garlic and lemon juice provide natural detoxification and immune-boosting benefits.
It avoids processed additives or harmful oils, making it a clean and healing choice for the family.
How to Use Toum in Meals
Dip: Serve with roasted veggies, chicken skewers, or bread alternatives like almond flour flatbread.
Marinade: Rub on meats before grilling or roasting for a burst of flavor and nutrients.
Topping: Dollop on baked potatoes, grain-free pasta, or zucchini noodles.
Spread: Use as a substitute for mayonnaise on sandwiches or wraps.
Sauce: Thin with extra lemon juice or water to drizzle over salads or bowls.
Toum Recipe: Immune-Boosting Lebanese Garlic Sauce
Ingredients:
1 cup garlic cloves, peeled and halved (remove green sprouts for a milder taste).
2 tsp kosher salt.
3 cups high oleic sunflower oil (or preferred alternative).
1/2 cup organic lemon juice.
Instructions:
Prepare Garlic: Slice garlic cloves lengthwise and remove any green sprouts, which can add bitterness.
Process Garlic and Salt: In a food processor, blend garlic and salt until finely minced, scraping down the sides as needed.
Add Oil Gradually: With the processor running, add oil 1–2 tablespoons at a time. Scrape the sides and continue blending until the mixture becomes creamy.
Incorporate Lemon Juice: Alternate adding the remaining oil and lemon juice in small amounts, blending thoroughly after each addition. The emulsification process can take up to 15 minutes.
Refrigerate: Transfer to a glass container, cover with a paper towel, and refrigerate overnight. Replace the towel with an airtight lid the next day. Toum will stay fresh for up to 3 months.
Why High Oleic Sunflower Oil?
Benefits of High Oleic Oils
Stability: High oleic sunflower oil is rich in monounsaturated fats, which are more stable than polyunsaturated fats, reducing oxidation and rancidity.
Gentle on Digestion: Unlike many seed oils, it is easier to digest and does not cause inflammation when consumed raw.
Balanced Omega-6s: Contains less inflammatory omega-6 fatty acids compared to regular sunflower oil.
Alternative Oils for Toum
Avocado Oil:
Rich in monounsaturated fats and vitamin E.
Neutral flavor and stable at high temperatures, making it versatile.
Extra Virgin Olive Oil (EVOO):
Packed with polyphenols and antioxidants.
Choose a mild-flavored EVOO to avoid overpowering the garlic.
MCT Oil (Fractionated Coconut Oil):
Contains medium-chain triglycerides, which provide quick energy and support brain health.
A great option for those following a GAPS or ketogenic diet.
Understanding Seed Oils: The Good vs. The Bad
Most conventional seed oils—such as canola, soybean, sunflower, and corn oil—are produced using industrial methods that compromise their nutritional value and introduce harmful substances:
1. Industrial Processing Techniques
Chemical Extraction: Conventional oils are often extracted using hexane, a petroleum-based solvent, to maximize yield. Traces of hexane can remain in the final product, raising safety concerns.
High Heat Refining: These oils are subjected to extreme heat during processing, which oxidizes the polyunsaturated fats and produces harmful free radicals.
2. High Omega-6 Content
Most conventional seed oils are extremely high in omega-6 fatty acids. While omega-6s are essential in small amounts, the modern diet often provides an excessive ratio compared to omega-3s. This imbalance contributes to chronic inflammation.
3. Additives and Deodorization
Conventional seed oils are refined, bleached, and deodorized to remove impurities, but this process also removes beneficial nutrients. Chemical deodorization introduces trans fats, which are harmful to cardiovascular health.
Expeller-Pressed Oils: A Better Choice
Expeller-pressed oils are produced using a mechanical process that is cleaner and healthier compared to the industrial methods used for conventional oils. Here’s why they’re a safe and beneficial choice:
1. Gentle Mechanical Extraction
No Chemicals Used: Expeller-pressed oils are extracted by mechanically pressing the seeds, nuts, or fruits to release their oils. This process avoids the use of harmful solvents like hexane.
Moderate Heat: While some heat is generated during pressing, it is far lower than the extreme heat used in conventional refining, reducing the risk of oxidation.
2. Nutritional Integrity Preserved
Expeller-pressed oils retain more nutrients, including vitamin E and natural antioxidants, compared to highly refined oils. These nutrients help protect the oil from oxidation and provide health benefits.
3. Cleaner Fats
Expeller-pressed oils, especially high oleic varieties (like high oleic sunflower oil), are naturally higher in monounsaturated fats, which are more stable and less prone to oxidation.
Monounsaturated fats are heart-healthy and support brain and cellular function.
Why High Oleic Expeller-Pressed Oils Are Okay to Eat
Concerns about seed oils often stem from the problems with conventional processing and excessive omega-6 intake. High oleic expeller-pressed oils mitigate these issues:
Lower Omega-6 Content: High oleic sunflower oil, for example, is predominantly monounsaturated fat with far less omega-6 than conventional sunflower oil. This makes it more stable and less inflammatory.
Suitable for Raw and Light Cooking: Expeller-pressed oils can be used raw (like in sauces such as toum) or for low-to-moderate heat cooking, maintaining their nutritional benefits.
The Seed Oil Health Crisis: Putting It in Perspective
While it’s true that the overconsumption of conventional seed oils contributes to inflammation and chronic disease, not all seed oils are created equal. The health concerns often arise from:
Highly Processed Products: Found in ultra-processed foods, these oils are stripped of nutrients and oxidized during production.
Excessive Omega-6 Intake: Eating processed foods rich in conventional seed oils skews the omega-6 to omega-3 ratio.
Expeller-pressed, high oleic oils stand apart. They are minimally processed, free of harmful solvents, and nutritionally balanced, making them a safe and beneficial choice when consumed in moderation.
How to Choose the Best Oil for Your Kitchen
When shopping for oils, look for these labels to ensure you’re getting the healthiest option:
“Expeller-Pressed” or “Cold-Pressed”
“High Oleic” (indicating higher monounsaturated fat content).
“Organic” or “Non-GMO” to avoid pesticide residues.
No Added Chemicals or Preservatives
Expeller-pressed oils, particularly high oleic varieties, are a balanced and healthy option for home cooking. They provide a safer alternative to conventional seed oils while delivering essential nutrients and clean, stable fats. Using these oils raw in recipes like Lebanese toum ensures you’re maximizing their benefits for your health and your family’s well-being.
If you’ve been concerned about the seed oil crisis, consider expeller-pressed oils as a mindful middle ground—a choice rooted in tradition and supported by science.
Lebanese toum is more than just a sauce—it’s a gut-healing, immune-boosting powerhouse rooted in ancestral wisdom. By choosing the right oils and incorporating this versatile condiment into your meals, you can nourish your family with nutrient-dense goodness.